Magnesium Carbonate, 4oz Gloves, and Sledgehammers

11/25 - 531 Squat/Bench 5 session


Light warm-up -
Jumping jacks


1x6 min round FightTime Timer MMA workout 100% intensity -Got a new phone and forgot to reset the intensity level. This was just a little too close together in timing on the combos for me right now. Got most of them in, but form felt sloppy. Backing it back down to 50%


Overhead Squat +3 kicks each leg, alternating (last each leaping)
95x5 - spinning back
Back Squat
120x5 - high round
151.25x5 - side
181.25x5 - mid round
222.5x5 - front push (Don’t have my Wednler 531 app set up on my new phone yet. Should have been 196.25, but I was looking at the wrong past workout…)
241.25x5 - low round (should have been 226.25)
271.25x8 - front snap (should have been 256.25)


Paused Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side
95x5 / 5
118.75x5 / 5
145x5 / 8
155x5 / 8
178.75x5 / 8
202.25x8


1x6 min round FightTime Timer MMA workout 50% intensity w some extra combos
Definitely felt better. Will try to work up to higher intensity with good form.


Bridges
Stretches
 
12/4 - DL/OHP - 531 5 session


Jump rope
Dynamic stretches
1x6 min round FightTime Timer MMA workout 50% intensity w some extra combos


Deadlift + 3 kicks per side, last leaping
Zercher
135x5 - spinning back
DOH Snatch Grip
171.25x5 - high round
213.75x5 - side
256.25x5 - mid round
277.5x5 - front push
Mixed grip
320x5 - low round
365x - front snap


Overhead Press / Rope Pull Ups + 3 palm strikes on bag
58.75x5 / 4
73.75x5 / 4
88.75x5 / 4
96.25x5 / 4
111.25x5 / 4
126.25x10 / 6


Bridges
Stretches
Hot Tub
 
12/13 - 531 Squat/Bench35 session


Jumping jacks


1x6 min round Shoutbox MMA workout 50% intensity


Overhead Squat +3 kicks each leg, alternating (last each leaping)
95x5 - spinning back
Back Squat
127.5x5 - high round
158.75x5 - side
191.25x5 - mid round
223.75x3 - front push
255x3 - low round
287.5x5 - front snap


Paused Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side
95x5 / 6
118.75x5 / 6
142.5x5 / 6
166.25x3 / 7
191.25x3 / 7
213.75x5 / 8


1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Bridges
Stretches
 
12/19 - DL/OHP - 531 3 session


Jump rope
Some dynamic stretches
1x6 min round FightTime Timer MMA workout 50% intensity


Deadlift + 3 kicks per side, last leaping
Zercher
135x5 - spinning back
DOH Snatch Grip
171.25x5 - high round
213.75x5 - side
256.25x5 - mid round
298.75x3 - front push
Mixed grip
341.25x3 - low round
belt
383.75x5 - front snap


Overhead Press / Rope Pull Ups + 3 palm strikes on bag
58.75x5 / 5
73.75x5 / 5
88.75x5 / 5
103.75x3 / 5
118.75x3 / 5
135x9


Not a bad workout, especially considering I was debating just resting today and trying to do it tomorrow after work, both before I took my pre-WO and after my warm-up bagwork…


Wrestling w my boy a bit


Bear Breathing
Bridges
Stretches
Hot Tub & food
 
Last edited:
12/13 - 531 Squat/Bench 531 session


Wrestling a little w my boy


Overhead Squat +3 kicks each leg, alternating (last each leaping)
95x5 - spinning back
Back Squat
127.5x5 - high round
158.75x5 - side
191.25x5 - mid round
238.75x5 - front push
271.2x3 - low round
belt
303.75x5 - front snap


Paused Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side
95x5 / 8
118.75x5 / 8
142.5x5 / 8
178.75x5 / 8
202.5x3 / 8
226.25x6


Some stretches
 
1/2 - DL/OHP - 531 - 531 session


Jump rope
Some dynamic stretches
1x6 min round FightTime Timer MMA workout 50% intensity


Deadlift + 3 kicks per side, last leaping
Zercher
135x5 - spinning back
DOH Snatch Grip
171.25x5 - high round
213.75x5 - side
256.25x5 - mid round
Mixed grip
320x5 - front push
363.75x3 - low round
belt
406.25x6 - front snap


Overhead Press / Rope Pull Ups + 3 palm strikes on bag
58.75x5 / 6
73.75x5 / 6
88.75x5 / 6
111.25x5 / 6
125.25x3 / 5
141.25x10 (might’ve been 11, as I think I counted rep 8 twice, but I am not 100% of that).


1x6 min round FightTime Timer MMA workout 50% intensity


Bear Breathing
Bridges
Stretches

Food

Later Hot Tub
 
1/23 - 531 Squat/Bench reload session
How the heck is it over a month since my last squat session?


Jumping Jacks (jump rope broke) and dynamic stretches


1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Overhead Squat +3 kicks each leg, alternating (last each leaping)
95x5 - spinning back
Back Squat
127.5x10 - high round
158.75x10 - side
191.25x10 - mid round
127.5x10 - front push
158.75x10 - low round
191.25x10 - front snap


Paused Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side
95x10 / 5
118.75x10 / 5
142.5x10 / 5
95x10 / 5
118.75x10 / 5
142.5x10 / 5


1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Bridges
Stretches
Hot Tub
 
1/26 - DL/OHP - 531 - reload session


Jumping jacks
Dynamic stretches
1x6 min round FightTime Timer MMA workout 50% intensity


Deadlift + 3 kicks per side, last leaping
Zercher
135x5 - spinning back
DOH Snatch Grip
171.25x10 - high round
215x10 - side
256.25x10 - mid round
Mixed snatch grip
171.25x10 - front push
215x10 - low round
256.25x10 - front snap


Overhead Press / Rope Pull Ups + 3 palm strikes on bag
58.75x10 / 4
73.75x10 / 4
88.75x10 / 4
58.75x10 / 4
73.75x10 / 4
88.75x10 / 4


1x6 min round FightTime Timer MMA workout 50% intensity


Bear Breathing
Bridges
Stretches in Hot Tub
 
Last edited:
1/30 - 531 Squat/Bench New 5+ session


Jump rope
Dynamic stretches


1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Overhead Squat +3 kicks each leg, alternating (last each leaping)
95x5 - spinning back
Back Squat
131.25x5 - high round
163.75x5 - side
196.25x5 - mid round
213.75x5 - front push
246.25x5 - low round
+ belt
278.75x6 - front snap


Paused Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side
96.25x5 / 6
121.25x5 / 6
146.25x5 / 6
157.5x5 / 6
181.25x5 / 6
206.25x11 / 10


1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Bear Breathing
Bridges
Stretches
Hot Tub
 
2/2 - DL/OHP - 531 - 5+ session


Jump Rope
Some Dynamic stretches
1x6 min round FightTime Timer MMA workout 50% intensity


Deadlift + 3 kicks per side, last leaping
Zercher
135x5 - spinning back
DOH Snatch Grip
173.75x5 - high round
218.75x5 - side
261.25x5 - mid round
Mixed grip
283.75x5 - front push
326.25x5 - low round
belt
371.25x5 - front snap


Overhead Press / Rope Pull Ups + 3 palm strikes on bag
61.25x5 / 6
76.25x5 / 6
91.25x5 / 5
98.75x5 / 5
113.75x5 / 4
130x11 / 6


1x6 min round FightTime Timer MMA workout 50% intensity


Beart breathing
Some stretches
 
2/6 - 531 Squat/Bench - 3+ session


Jump rope
Dynamic stretches


1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Overhead Squat +3 kicks each leg, alternating (last each leaping)
95x5 - spinning back
Back Squat
131.25x5 - high round
163.75x5 - side
196.25x5 - mid round
230x3 - front push
262.5x3 - low round
+ belt
296.25x6 - front snap


Paused Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side
96.25x5 / 8
121.25x5 / 8
146.25x5 / 8
170x3 / 8
193.75x3 / 8
218.75x7 / 10


1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Bear Breathing
Bridges
Stretches
Hot Tub
 
2/9 - DL/OHP - 531 - 3+ session


Jump Rope
Some Dynamic stretches


Deadlift + 3 kicks per side, last leaping
Zercher
135x5 - spinning back
DOH Snatch Grip
173.75x5 - high round
218.75x5 - side
261.25x5 - mid round
Mixed grip
305x5 - front push (forgot it was supposed to be 3)
348.75x3 - low round
belt
392.5x6 - front snap


Overhead Press / Rope Pull Ups + 3 palm strikes on bag
61.25x5 / 6
76.25x5 / 6
91.25x5 / 5
106.25x3 / 6
121.25x3 / 6
137.5x 10/ 6


Hot Tub
Church supper
 
2/13 - 531 Squat/Bench - 531 session


Jump rope
Dynamic stretches


1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Overhead Squat +3 kicks each leg, alternating (last each leaping)
95x5 - spinning back
Back Squat
131.25x5 - high round
163.75x5 - side
196.25x5 - mid round
246.25x5 - front push
278.75x3 - low round
+ belt
311.25x6 - front snap
Definitely not bad considering I unracked 278 once and stood there for a moment before racking it and walking away. Definitely felt dragging today. Took too long to get going and caffeine mostly wore off.


Paused Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side
96.25x5 / 5
121.25x5 / 8
146.25x5 / 8
181.25x5 / 8
206.25x3 / 8
231.25x5 / 10


2x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Bear Breathing
Bridges
Stretches
Hot Tub
 
2/17 - DL/OHP - 531 - 531+ session


Jump Rope
Some Dynamic stretches


Deadlift + 3 kicks per side, last leaping
Zercher
135x5 - spinning back
DOH Snatch Grip
173.75x5 - high round
218.75x5 - side
261.25x5 - mid round
Mixed grip
326.25x5 - front push
371.25x3 - low round
belt
413.75x6 - front snap
- Estimated 1RM of 496
- Decided to do some singles
455x1
505x1
545x1 - FINALLY GOT IT! FULLY LOCKED OUT AND ON VIDEO. Wife interpreted that I had hollered “You will not escape me!” on my 413 set, and also as I was locking out 545. Glory to God!

Video of 545



Overhead Press + 3 palm strikes on bag
61.25x5
76.25x5
91.25x5
115x5
130x3
145x10
More singles
165x1
185x1
Hoped for 205, but pretty well lost my adrenaline and caffeine by this point, I think.


New ALL-TIME deadlift 1RM PR! Thank YOU, JESUS!!


Some stretches
Hot Tub
 
Last edited:
Thanks BB. Felt awesome.



2/20 - 531 Squat/Bench - deload session


Jump rope
Dynamic stretches


1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Overhead Squat +3 kicks each leg, alternating (last each leaping)
95x8 - spinning back
Back Squat
131.25x10 - high round
163.75x10 - side
196.25x10 - mid round
135x10 - front push
165x10 - low round
196.25x10 - front snap
- felt like taking a nap before this. Hard to stay motivated for deload work. lol


Paused Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side
96.25x10 / 8
121.25x10 / 8
146.25x10 / 8
96.25x10 / 8
121.25x10 / 10
146.25x10 / 10
My left elbow has been smarting since fighting off Americanas a good bit on Tuesday. Almost skipped the rows after I started the first set, but pushed through and it feels better at the end than it did at the beginning. Thank You, Jesus!


2x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Bridges
Bear Breathing
Stretches
Hot Tub
 
2/23 - DL/OHP - 531 - deload/hypertrophy session


Jump Rope
Some Dynamic stretches


1x6 min round FightTime Timer MMA workout 50% intensity


Deadlift + 3 kicks per side, last leaping
Zercher
135x5 - spinning back
DOH Snatch Grip
175x10 - high round
215x10 - side (meant to do 220 but forgot the 2.5s)
Mixed Snatch Grip
265x10 - mid round
DOH Snatch Grip
175x10 - front push
220x10 - low round
Mixed Snatch Grip
265x10 - front snap


Overhead Press + 3 palm strikes on bag / + rope pull ups
61.25x10 / 4
76.25x10 / 4
95x10 / 4
61.25x10 / 4
78.75x10 / 4
95x10 / 4


1x6 min round FightTime Timer MMA workout 50% intensity
Some stretches
Contrast shower
Church supper
 
3/7 - 531 Squat/Bench - 5+ session


Jump rope
Dynamic stretches


1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Overhead Squat +3 kicks each leg, alternating (last each leaping)
95x5 - spinning back
Back Squat
135x5 - high round
168.75x5 - side
202.5x5 - mid round
218.75x5 - front push
252.5x5 - front snap
286.25x8 - low round

Paused Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side
98.75x5 / 10
123.75x5 / 10
148.75x5 / 10
161.25x5 / 10
185x5 / 10
210x8 / 10


Working with my kids a little on some karate bascis


1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Some stretches
Hot tub
 
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